Many women want a tight, firm, toned body, but are concerned that muscle training could make them big and bulky. They are afraid that lifting weights could cause their muscles to bulk up like men do. Don't worry - this is not a problem. Women don't build bulky muscles, because they have low levels of testosterone. If you want to get a toned body, lifting heavier weights at the gym will make a huge difference. In addition to working out with weights, diet and supplements are also important to getting the hard body you desire.
To have the body of your dreams, certain diet changes are required. You will never get lean if you eat pizza and pasta on a daily basis. Here are the basic guidelines to adhere to:
- Count Calories - The major difference between men and women as far as the diet they need is that women need fewer calories because they are generally smaller and have less muscle mass. If you want to lose weight, you need to take in fewer calories than you expend. At the same time, you can't starve yourself, or you won't build muscle. Set a target for daily calories, and then count your calories.
However, eating 1 pizza, drinking fizzy drinks and finishing up with some cake to make 1,500 calories won’t give you the body that you want. It’s important to eat good food in order to stay healthy as well. Junk food will destroy your body on the long term.
- Track Macronutrient Ratios - Even if you eat the same number of calories, your results will be quite different if you get 80% of those from carbs vs. 80% of them from protein. Women tend to burn more fats more easily than men do, so women often do well on a diet low in carbs. Shoot for "low carb" but not "no carb", in order to lose weight and gain lean muscle.
- Get Enough Protein - When you want to build new muscle, you need to eat protein in order for your body to have the building blocks to build it. The recommended amount for you may be more than you're used to, but your body will adjust, and you will appreciate how full protein can make you feel.